"Cindy" (Pack)

Well, I am exhausted from our weekend:). Lots of fun family time and we went to a St. Louis Cardinals game (which was a blast despite the rain), but there was just so much driving involved that the thought of getting back in the car to go to work this morning makes me want to scream!

Did little to no activity, just didn't have the time. I got in two 15 min. jogs with the dogs on Saturday morning, but that was it.

I'm happy to get back into the routine of working out and eating zone again. I always hate having to eat out, b/c I have a really hard time eating veggie zone out.

Oh, and I've decided to quit the burpee challenge. I made it to day 55, but I don't want to dread working out every day like I have since about day 40:). I'll just call it a day with meeting half of the burpee challenge and try not to feel like a total failure:).

Warm-Up:
5 min. jog
20 ball sit-ups
10, 15# KB Swings
10 KTC's
+ a few minutes jump rope with new speed rope (what a difference!!)

"Cindy" (scaled to Pack):
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Total Rounds: 6 rounds plus 5 pull-ups & 10 push-ups

In Round 6, I did 5 knee push-ups. All pull-ups were with 2 bands.

Rest Day - 100 Burpees

I'm going to take today as a rest day, because my body is just worn out.

30 min. AM run with Lucy
20 Burpees

Plan to do:
80 burpees in 20 rep increments

Happy Rest Day! Here's a video I stole from Bill Ellsworth's blog. Craziness!

Burpees: Plan of Attack

Still stressing on the burpee decision!! I decided to get out my favorite tool (Excel) and figure out exactly how many burpees I have left to complete in order to finish out this challenge. After my 60 burpees today, I'll have a whopping 3,555 burpees left to do.

Total Burpees in 100 Days = 5050
Total Burpees Completed after today = 1538
Total Burpees Remaining = 3555
Total Days Left in 100 Day Challenge (after today) = 36

Instead of using the format of increasing the number each day, I'm going to instead do 100 burpees a day in increments of 20 throughout the day. I think this is a good plan and one that I could possibly stick with. The only problem comes if I skip a day b/c then it would be 200/day to make it up.

So, starting tomorrow, I have 36 days left of my 100 Day Burpee Challenge and with 100/day, I should be able to complete it. I set a goal and I need to not puss out just b/c it's a miserable challenge:).

OHS

Warm-Up:
30 Burpees
2 dog walks (if weather cools down) - just one dog walked (15 min.)
5 min. jog
10 Burpees
20 ball sit-ups
10 Burpees
10, 15# Turkish Get Ups
10 Burpees

WOD:
Overhead Squat 5-5-5-5-5 reps

Loads: 45-45-45-45-55!!

Almost lost it on the 5th rep of the first set. It took awhile to get used to the movement. The third set was the strongest and also the deepest squat, the others were not all the way down. I really need to work on squatting and getting the full ROM. Oh well, all in all feeling good about this!! :)

"Erin" (Buttercups)

AM - 30 min. run with Lucy
30 Burpees
(235 behind)

Warm-Up:
63 Burpees 10 Burpees
5 min. punching bag
62 Burpees 10 Burpees
20 ball sit-ups
10 Burpees

"Erin" (Buttercups scaling):
Three rounds for time of:
5-15 pound Dumbbells split clean, 10 reps XX subbed 45# power cleans
15 Beginner Pull-ups (w/2 bands)

Time:10:03
--Round 1: 2:55
--Round 2: 3:31
--Round 3: 3:37

Pull-ups were the big slow down on this one. I feel like I've lost a lot of my strength when it comes to pull-ups. Only did 30 burpees in the warm-up.

Burpees & Blisters

Well, I planned to make up the burpees I've gotten increasingly behind on. I completed 120 of the 302 I needed to make up today. I got a blister after 90... don't know how that happened.

I really want to quit the burpee challenge, but I don't want to be a quitter:). I find myself NOT doing CrossFit lately b/c I dread doing my required burpees in the warm-up. I wish I could just get caught up, then it might be easier to handle.

As it stands right now, I am 182 behind plus doing 20 extra each day. That's a ridiculous amount of burpees to catch up. I could probably accomplish it if I did burpees throughout the day... so maybe I need to start doing like 60 every morning.

I plan to get up early and run with Lucy in the morning, fingers crossed that I can drag my lazy ass out of bed. :)

Run, Burpees, Rest

I woke up early again and went for a 30 min. jog with Lucy (my dog). She seemed more worn out this time, maybe b/c we went a little further than last time and did more running than walking.

I plan to do my 59 + 20xtra burpees this afternoon after taking my other dog for a short walk.

Then... rest:). My body is tired and I'm looking forward to this!

(Pic above is me & Lucy a few summers ago. She has since porked out, so I've got to get her back in fighting shape!)

Turkish Get-Ups, SP, PP, & PJ

I watched Speal's video of his Wife Turkish Get-up and thought it was hilarious, so I'm going to try to do this today (not with the hubby!), but with a kettlebell:)haha.

Warm-Up:
3 min. jump rope
30 burpees
5 min. punching bag
20 ball sit-ups
28 burpees
Turkish get-up practice x 10 (up & down) w/ 15lb. KB
20 burpees

WOD:
Should press x 7
Push press x 7
Push jerk x 7

Loads:
Shoulder Press 45-65-75(F)-65-65-65-65
Push Press 45-65-75-75-65-65-65
Push Jerk 65-75-95(F)-75-75-65-65

CFHQ WOD from 5.17.09

I amaze myself sometimes:). I got up an hour early this morning to take my dog running with me for 30 minutes. I usually can NEVER get out of bed early, but I switched up my cell phone alarm rings, so maybe that helped. That and Adam was nice enough to shake me a little when my alarm went off:)!

I want to try to do something exercise-ish in the mornings. Whether it's burpees or running or swimming (maybe) or yoga. Just so I can start my day with activity instead of just dragging along.

I'm not sure if I can do 35 reps of band-assisted pull-ups for this WOD, but I'm going to give it a shot. I might scale it back to 20, though.

Warm-Up:
5 min. jog
57 Burpees
20 ball sit-ups
10 KB swings, 15#s
10 KTC's
20 Burpees

CFHQ WOD from 5.17.09 (scaled to Pack)
Three rounds for time of:
100 ft Walking lunge, carrying 15 pound dumbbells
16 inch Box Jump, 20 reps
Band-assisted pull-ups, 35 reps

Time: 11:44

BUT I only completed 2 rounds and I scaled them back further than the scaling above. The lunges were ~50ft. each, and I only did 15 band-assisted pull-ups per round. Really disappointed with this, but I just didn't have it in me.

I was completely out of gas after the warm-up. And I had to finish up the last 10 of the burpees post workout.

Pre-workout, I took my other dog for a short walk. :)

Back in the game...

Okay, so I've been MIA for about a week now. I didn't do ANYTHING over that time and I really need to get back into the routine of working out. Starting today. I am finally going to do the CF Invictus WOD from last Tuesday.

I'm also quite behind on my burpee challenge. As of yesterday, I have 395 burpees to make up. I figured that I will do 20 extra (on top of the # for the day) to catch up in about 20 days.

Warm-Up:
5 min. jog
56 burpees
10 band-assisted pull-ups (1 band 2 bands)
20 ball sit-ups
20 burpees
10 KTC's

CrossFit Invictus WOD:
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#'s 45#'s (who am I kidding!)
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time: 5:45

I am seriously out of shape!! Damn me for taking such a long break. I couldn't do the pull-ups with only 1 band, so I had to drop back to 2. The burpees were by far the hardest. Came very close to puking on the last 20. The workout felt good, I was smiling by time I finished:). Happy to be working my tail off again! :)

CF Invictus WOD

I got some great sleep last night. I think this was mostly b/c I wore myself out with those burpees last night. It's not that burpees are even that hard b/c I'm not racing to complete them... it's just daunting to think about doing that many. I need to toughen up again. I've gotten soft on vacation:).

Today, I'm going to borrow CrossFit Invictus' WOD since I wanted to practice front squats anyways. I'll be subbing single-unders for double-unders, though.

Warm-Up:
5 min. jog
5 min. punching bag
47 Burpees
10 band-assisted pull-ups (1 band)
44 Burpees
10 KTC's

CrossFit Invictus WOD:
Front Squat
3-3-3-3
and then,
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#s??
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time:

Did not do any of this tonight except for 60 burpees. Had to help Adam mow/weed the yard since someone might be coming to look at the house on Thursday. I'll do this workout tomorrow b/c it looks fun & not too strenuous. I've been feeling REALLY tired/lethargic since right before I went on vacation. Maybe it's just allergies or laziness:).

Sit-ups & BE's

We got back from the beach yesterday afternoon and I'm beat. Why is it that vacations are so tiring? I guess it was all the drinking and being out in the sun. It was a blast, but I'm feeling a tad bit guilty since I did NO activity whatsoever for 5 days. No burpees, no running, drinking lots of alcohol and eating lots of bad food. I can definitely feel a difference when I'm not eating zone. I just felt lethargic all weekend & I was craving meat something fierce (which was probably due to my low protein intake).

Glad to be back at it... even though I might be dragging my ass this afternoon when I work out.

I figured I'd take it somewhat easy since I've got lots of burpees to make up, so I'm doing a scaled version of the CrossFit.com WOD from 5/14.

Warm-Up:
5 min. jog
44 Burpees
10 band-assisted pull-ups (1 band)
45 Burpees
10 KB swings, 20#s
46 Burpees

GHD's & BE's (scaled to Pack & no GHD):
Four rounds for time of:
20 ball sit-ups
15 Back extensions SUPERMANS instead

Time: 4:26:33

Didn't have it in me to do all of these burpees today. I did reverse order, so I started with 46, then did the pull-ups, then did 45. I'll do 44 tomorrow, and 47. Hopefully this will get me caught up by the end of the week.

I had some pain in my upper back after the burpees & DB swings; I think b/c I was compensating for tired legs:). So, I decided to sub supermans for the back extensions just to be careful.

Might work on front squats tomorrow... haven't done anything heavy in what feels like forever.

Warm-Up, Burpees then BEACH!

Well, I'm not planning to do a workout today other than my normal warm-up and burpees. I might do Cindy (CrossFit.com WOD), or I might not. It really just depends on how much time it takes me to pack and get everything ready to go to the beach tonight or tomorrow.

I'm SUPER excited about this beach trip! It's been years since I've been to the beach and years since I've had a REAL vacation (meaning I get to go somewhere and relax).

I plan to get my burpees in every day, which should be more fun since I can do them on the beach. But if I don't, I'll make them up gradually when I get back.

(Interesting article on Osteoarthritis & Athletes)

CORRECTION: Didn't do Cindy today or a warm-up, but I did get the burpees in. I underestimated the time it would take to pack and get the dogs/house ready/cleaned.

CFJax.com - 4.23.09

Warm-Up:
5 min. jog
42 Burpees
20 ball sit-ups
10 KTC's
10, 10 sec. ring stabilizations

CFJAX.com WOD, 4.23.09
15 thrusters 45#
15 band-assisted pull ups
15 squat cleans 45#
15 band-assisted pull ups
15 hang squat clean n jerk 45#
15 band-assisted pull ups
3min rest

10 thrusters 45#
10 bench dips
10 squat cleans 45#
10 bench dips
10 hang squat clean n jerks 45#
10 bench dips
2min rest

5 thrusters 55# 45#
5 hspu progressions (shins on bench)
5 squat cleans 55# 45#
5 hspu progressions
5 hang squat cleans 55# 45#
5 hspu progressions

Time: 24:29 + 5 min. total rest

Good lord... that first set was absolutely MISERABLE! :) I kept telling myself I would stop after the first set. But the 3 minute rest came and I checked the negative talk and pushed through. First set finished in 14:48, second set in 6:09, and third set in 3:32. I think I added that up right, but maybe not.

For the second set of hang squat clean & jerks, I did about half of these as power clean & jerks. I could have pushed harder, but I wanted to complete it without killing myself.

Upon completion, I think it was really fun... but like most CrossFit workouts, it was hell while doing it.

Rest & CFJax.com, 5/10/09

I took a much needed rest day yesterday and spent a few hours with my family for Mother's Day. Then came home and laid out in the sun (now look like a tomato b/c I accidentally fell asleep!). I ended up not doing my burpees, so it'll be lots of burpee fun today!

Warm-Up:
5 min. jog
5 min. punching bag
40 Burpees
10 band-assisted pull-ups (try for 1 band only)
20 ball sit-ups
10 KTC's
21 Burpees

CFJAX.com WOD 5.10.09
15-13-11-9-7-5-3 for time of:
wall ball shots
box jumps
20# DB swings

Post work-out: 20 Burpees

Time: 11:12:49

It's amazing how non-threatening these workouts look at first glance. I thought wall balls, box jumps & KB/DB swings... no biggie! Pfft... once I did the first set of 15, my legs did not want to do anymore:). This was a fun workout!

Burpees were tough, couldn't finish all 81 in the warm-up, even with partitioning them in half. So I did almost all of them and then finished them up after the workout.

CFJax.com Workout, 4/27/09

As stated yesterday, I'll be doing the CFJAX.com workout from 4/27/09 today. My arms and legs are SUPER sore today from Fran yesterday (and probably the CFJax workout from Thursday). Feeling tired, but I'm going to hit this hard. I'm not sure if I'll take a rest day tomorrow or keep with my plan of no rest days until Thursday when we leave for the beach.

I guess it just depends on if I can move tomorrow:).

Warm-Up:
10 push-ups (practice keeping my ass in the air more)
20 ball sit-ups
10 KTC's
39 Burpees

CFJAX.COM 4/27/09
For time:
800m run (~0.5mile)
20# DB Swings x 35
500m row/sub 50 SDHP @ 15#
5 min rest

AMRAP in 6 mins:
Burpees x 8
75# deadlift x 10
3 min rest

For lowest rep interval:
bottom-to-bottom tabata squats

Time (1st): 9:34:23 (6.5mph on treadmill)
Rounds (2nd): 3 rounds @ 6:10 (so actually 2 rounds & 8 deadlifts)
Reps (3rd): 13 (x 8 rounds)

My legs are like jelly. Really tough workout, but the rests were nice:).

CFJax.com Workout or Fran

Well, I'm going to either do the CFJax.com workout below or Fran at CrossFitNRV. I'm hoping to do the Fran since it'll be my first visit to an affiliate, but I'm not sure if I can get out of work early for it (they train at 3:30).

If I end up making it to CFNRV, I'll do the CFJax.com workout tomorrow.

38 Burpees

CFJAX.COM 4/27/09
For time:
800m run (~0.5mile)
20# DB Swings x 35
500m row/sub 50 SDHP @ 15#
5 min rest

AMRAP in 6 mins:
Burpees x 8
95# deadlift x 10
3 min rest

For lowest rep interval:
bottom-to-bottom tabata squats

Time (1st):
Rounds (2nd):
Reps (3rd):

Well, I made it to CrossFit NRV today & it was a blast! Did Fran w/45# and had sub 10min. (can't remember exact time). Last time I did Fran back in early Feb., I had a little over 10 minutes, but did 15-9-6 with 45#.

All of the people there were super nice and welcoming and it was REALLY fun to be able to drop the bar. I can't wait to start going on a weekly basis.

Then I came home and did my 38 burpees like a good girl.

p.s. I hate Fran.

CFJax.com Workout (scaled)

Per Jay's suggestion, I checked out CF Jacksonville (I think I found the right one). Wow, talk about some studly workouts (and pictures:)haha). Anyways, I'm going to try their workout from 5/2/09, but I'll be scaling everything to half of RX'd. It still looks like a killer!

Warm-Up:
5 min. punching bag
5 min. jump rope
5, 10 sec. ring stabilization
10 HSPU progressions (shins on bench)
37 Burpees

CFJAX WOD (scaled to 1/2):
15 band-assisted pull ups
400m run
25 abmat sit ups
200m run
40 burpees
200m run
50 squats
200m run
40 push ups
200m run
25 box jumps @ 16"
400m run
15 bench dips

Time: 28:06 (all running done @ 7mph on a treadmill)

I'm super pumped after this... even though I felt like I wouldn't be able to finish, I did and my time wasn't too awful bad. The burpees & push-ups were the toughest (especially since I did 37 burpees in the warm-up). I felt like my sternum was going to pop on the last few push-ups.

This is the type of CrossFit I've been missing lately!! I can't wait to peruse CFJAX.com to see what I'll do tomorrow! :)

Push Jerk (plus Pull-Ups)

Today I'll do both the pull-up WOD from yesterday (got to stop this from becoming a habit) and the push jerks.

Warm-Up (taken from yesterday):
5 min. jog
5 min. punching bag
10 push-ups
20 ball sit-ups
10 KTC's
10, 20# DB Swings
10, 5 sec. ring stabilization
36 Burpees

Double/Catch-Up WODs:
Pull-Ups Rounds
Puppies:
5 rounds for time of:
5 assisted or beginner pull ups
10 practice kips on the pull up bar
(Puppies if you are unable to kip at all, max hang each round)

then

Push Jerk
1-1-1-1-1-1-1

Pull-Up WOD
Time: 5:47 (did 2 band-assisted)
Max hangs: 27 seconds/10/15/12/12 - thought this would be really easy... it was not! My arms were shaking after the first round:).

Push Jerks
Loads: 45-65-95(F)-75-75-75-65

Felt strong with these PJ's, wish I could have attempted 85#s, I think I could have pulled it.

Pull-up Rounds

Today is pull-ups and pull-ups. I'm always a little unsure how to take this WOD. I'll be scaling to "Puppies" on this one since I STILL can't do a pull-up.

Warm-Up:
5 min. jog
5 min. punching bag
10 push-ups
20 ball sit-ups
10 KTC's
10, 20# DB Swings
10, 5 sec. ring stabilization
35 Burpees

Puppies:
5 rounds for time of:
5 assisted or beginner pull ups
10 practice kips on the pull up bar
(Puppies if you are unable to kip at all, max hang each round)


Only did my burpees tonight... then went out for CINCO DE MAYO MARGARTITA'S and Mexican food. Yum... but feel guilty for not doing my pull-ups.